Bike Speed Skills

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Timer Duration: 51:23 Rollover intervals for more details.

Exercises:
  • Warm-up Hr
  • Single Leg Left
  • Single Leg Right
  • Warm Up
  • Warm-up Sprint 100+
  • Warm-up Easy
  • 5 Min Stepped Maintain Cadence
  • Big 18
  • Big 17
  • Big 16
  • Big 15
  • Big 14
  • 2 Min Easy
  • 30 Easy/hard Seated/standing Big 18
  • 1 Seated Effort
  • 1 Seated Easy
  • 2 Standing Effort
  • 2 Standing Easy
  • 3 Seated Effort
  • 3 Seated Easy
  • 4 Standing Effort
  • 4 Standing Easy
  • 5 Seated Effort
  • 5 Seated Easy
  • 6 Standing Effort
  • 6 Standing Easy
  • Easy Small 15
  • Hi Candence X6 Small 15
  • 1 Spin 120
  • 1 Easy
  • 2 Spin
  • 2 Easy
  • 3 Spin
  • 3 Easy
  • 4 Spin
  • 4 Easy
  • 5 Spin
  • 5 Easy
  • 6 Spin
  • 6 Easy
  • Easy Recovery
  • Prologue 5km
  • Hill Big 12 Seat/stand
  • Level Big 15 - Drops
  • Rise - Big 12
  • Down Hill - Big 18
  • Up Big 14
  • Steep Big 12
  • Down Small 15
  • Chase Big 15
  • Stand Big 15
  • Seated Big 14 Finish
  • Sprint
  • Warm Down
  • Warm-up HR 5:00
  • Single Leg Left 1:00
  • Single Leg Right 1:00
  • Single Leg Left 1:00
  • Single Leg Right 1:00
  • Warm-up 2:00
  • Warm-up sprint 100+ 0:20
  • Warm-up easy 0:20
  • Warm-up Sprint 100+ 0:20
  • Warm-up Easy 0:20
  • Warm-up Sprint 100+ 0:20
  • Warm-up Easy 2:00
  • 5 Min Stepped maintain cadence 0:01
  • Big 18 1:00
  • Big 17 1:00
  • Big 16 1:00
  • Big 15 1:00
  • Big 14 1:00
  • 2 min Easy 2:00
  • 30 easy/hard seated/standing Big 18 0:01
  • 1 Seated effort 0:30
  • 1 Seated Easy 0:30
  • 2 Standing Effort 0:30
  • 2 Standing Easy 0:30
  • 3 Seated Effort 0:30
  • 3 Seated Easy 0:30
  • 4 Standing Effort 0:30
  • 4 Standing Easy 0:30
  • 5 Seated Effort 0:30
  • 5 Seated Easy 0:30
  • 6 Standing Effort 0:30
  • 6 Standing Easy 0:30
  • Easy Small 15 2:00
  • Hi candence x6 Small 15 0:01
  • 1 Spin 120 0:30
  • 1 Easy 0:30
  • 2 Spin 0:30
  • 2 Easy 0:30
  • 3 Spin 0:30
  • 3 Easy 0:30
  • 4 Spin 0:30
  • 4 Easy 0:30
  • 5 Spin 0:30
  • 5 Easy 0:30
  • 6 Spin 0:30
  • 6 Easy 0:30
  • Easy Recovery 2:00
  • Prologue 5km 0:30
  • Hill Big 12 seat/stand 2:00
  • Level Big 15 - Drops 1:00
  • Rise - Big 12 0:30
  • Down hill - Big 18 1:00
  • Up Big 14 0:20
  • Steep Big 12 0:20
  • Down Small 15 0:40
  • Chase Big 15 0:30
  • Stand Big 15 0:30
  • Seated Big 14 Finish 1:00
  • Sprint 0:20
  • Warm down 5:00